NASM Flexibility & Corrective Exercise

Question 1

What is the correct sequence of NASM's Corrective Exercise Continuum?

Accepted Answer

Inhibit, Lengthen, Activate, Integrate

Answer

NASM's four-step Corrective Exercise Continuum follows: Inhibit overactive muscles, Lengthen them, Activate underactive muscles, then Integrate into movement.

Question 2

Which flexibility technique uses sustained pressure on a trigger point to decrease neural drive and reduce hypertonicity?

Accepted Answer

Self-myofascial release (SMR)

Answer

SMR applies direct pressure to a tender point for 30–90 seconds, stimulating the Golgi tendon organ to autogenically inhibit muscle spindle activity.

Question 3

Static stretching is most effective when held for what minimum duration according to NASM guidelines?

Accepted Answer

20–30 seconds

Answer

NASM recommends holding static stretches for a minimum of 20–30 seconds to allow the muscle spindle activity to decrease and lengthen connective tissue.

Question 4

Which type of stretching uses reciprocal inhibition by contracting the antagonist to lengthen the target muscle?

Accepted Answer

Active isolated stretching

Answer

Active isolated stretching contracts the opposing muscle group to activate reciprocal inhibition, which relaxes the target muscle for a deeper stretch.

Question 5

Neuromuscular stretching (PNF) is placed at which phase of NASM's flexibility training spectrum?

Accepted Answer

Phase 3 — Integrated flexibility

Answer

PNF/neuromuscular stretching is classified under Phase 3 integrated flexibility, combining contraction and relaxation to maximize ROM in functional positions.

NASM - Certified National Academy of Sports Medicine Specialist Practice Test

NASM - Certified National Academy of Sports Medicine Specialist Practice Test

NASM Flexibility & Corrective Exercise